Stretchy Beans

By Millie Copper

Do you struggle with feeding your family delicious, healthy meals? Are you tired of trying to figure out what's for dinner each night? Do you cringe when you see how much money your family spends on groceries each month?

 

If so, Stretchy Beans is the solution you've been looking for! Learn how to easily prepare dinners that the whole family will love—while staying on budget, spending less time in the kitchen, and not losing your sanity.

 

In 2009, Millie Copper began transitioning her family to a whole, traditional, real food diet. Over the years, she has mastered the art of feeding her family an unprocessed, nutrient-dense, real food diet—without having to increase her meager food budget. And she is passionate about helping other families do the same!

Inside Stretchy Beans: Nutritious, Economical Meals the Easy Way, you'll discover:

• How to cook healthy, affordable beans with amazing flavors
• How to make one pot of beans each week and turn it into 3+ delicious meals the whole family loves—without feeling like you're eating the same thing every night
• How to spend less time in the kitchen, while still getting dinner on the table every night
• Weekly Stretchy Beans meal plans that you can adapt to fit your family
• And much, much more!

Stretchy Beans: Nutritious, Economical Meals the Easy Way is packed full of affordable, easy-to-follow, healthy recipes for the whole family. If you're looking for a way to feed your family a delicious, real food diet, then this book is for you.

 

Buy Stretchy Beans today and learn how to change the way you cook dinners—for good!

• Language: English
• Publisher: Millie Copper
• Release date: Feb 8, 2022
• ISBN: 9781957088068

Book preview

Disclaimer

I am not a healthcare professional. I am a mom who believes that we are on the correct path for providing nutrient-dense, nourishing foods. You should do your own research and come to your own conclusions for your healthcare and nutrition, along with consulting a healthcare professional. I highly recommend contacting the Chapter Leader of your local Weston A. Price Foundation to ask about a list of healthcare providers.

This text contains affiliate links for Traditional Cooking School by GNOWFGLINS (www.TraditionalCookingSchool.com). If you make a purchase that originated from this document, I will receive a small commission. Your cost will be the same, and I greatly appreciate your support!

Copyright © 2020 CU Publishing LLC

All Rights Reserved

Material is not to be copied, shared, or republished without prior written consent of the author. All methods/formulas are original or noted as inspired/adapted.

Also by Millie Copper

Get 20% off Millie Copper’s nonfiction eBooks at HomespunOasis.com/Books with coupon code SAVE20.

No-Cook Meals for Your Food Storage: Add Variety to Your Pantry

Want to make delicious, healthy no-cook meals that your whole family will love?

No-Cook Meals for Your Food Storage will show you how! Not only will you learn how to make quick meals without any cooking odors, but you’ll also save time, energy, and fuel costs while still feeding your family wholesome, nutritious meals.

Sourdough for Your Food Storage: Add Nutrition and Variety to Your Baked Goods

Want to make tasty treats your whole family will love? Are you looking for a great way to expand your food storage grains?

Sourdough for Your Food Storage will show you how! Not only will you learn how to make delicious, crusty breads, but also biscuits, main dishes, and even desserts! Sourdough is a healthier alternative to yeast, and it tastes great to boot.

Sprouts for Your Food Storage: Add Nutrition and Variety to Your Diet

Want to make delicious, healthy sprouts that your whole family will love?

Sprouts for Your Food Storage will show you how! Sprouts are an easy, cheap, and tasty vegetable anyone can grow. They require little space and can be done without any special equipment. Because the original product grows during the sprouting process, this is a great way to stretch a small amount into a larger amount.

Real Food Hits the Road: Budget-Friendly Tips, Ideas, and Recipes for Enjoying Real Food Away from Home

Are you planning to hit the road for a family vacation? Do you want to take a road trip, but the idea of eating out three meals a day doesn’t work for your budget or your health?

Real Food Hits the Road will be your guide to saving the budget, keeping your digestion working well, and eating real food away from home while letting you enjoy the trip and not cook all of the time.

Stock the Real Food Pantry: Save Money and Time While Gaining Peace of Mind

Do you want to stock your pantry with nutritious food your family will actually eat? In these trying times, are you focusing on your food storage?

If so, Stock the Real Food Pantry has you covered. Learn how a wonderfully stocked real food pantry will save you money and time—while giving you peace of mind.

Design a Dish: Save Your Food Dollars!

Would you like to learn great methods to reduce food waste? What if you could enjoy one meal for free each week?

Design a Dish will teach you how to make wonderful, simple dishes you can prepare day in and day out. You’ll be amazed at how easy it is to nourish your family with these tasty dishes!

Contents

Disclaimer

Also by Millie Copper

Introduction

How to Use This Book

Nutrition

Beans for Food Storage and Preparedness

Broth

Meat Broth vs Bone Broth

Making Meat Broth

Making Bone Broth

Perpetual Broth

Vegetable Broth

Healthy Fats

Spices and Other Flavorings

Cooking Beans

Soak First

How to Cook Beans

Alternative, Energy-Saving Cooking Methods

Sprouting Beans

How to Sprout

Baked Beans

Baked Beans in the Oven

Baked Beans in the Crockpot

Baked Beans on the Stovetop

Meal Options 1

Baked Beans

Corn Pone

Dunkin’ Soup

Meal Options 2

Baked Beans

Breakfast for Dinner: Baked Beans Over Pancakes

Bean Chowder

Pinto Beans

Meal Options 1

Pinto Beans and Rice

Bean, Cheese, and Rice Burritos

Layered Tortilla Pie

Meal Options 2

Pinto Beans with Cornbread

Taco Salad Platter

Sour Cream Salsa Dressing

Thousand with a Kick

Pinto Bean Chili

Meal Options 3

Pinto Beans and Tortillas

Breakfast Burritos

Navajo Tacos

Bonus Recipe

Taco Soup

White Beans

Meal Options 1

Fasooli

Crispy Pan-Fried Beans and Wilted Greens

Sauerkraut and Bean Soup

Meal Options 2

White Beans and Rice

White Beans and Cabbage

White Bean Soup

Bonus Recipes

BBQ Style Beans

Bean Stew

Creamy White Chili

Black Beans

Meal Options 1

Black Beans and Rice Platter

5-Ingredient Dressing

Stuffed Burritos

Curried Coconut Black Bean Soup

Meal Options 2

Black Bean Rice Bowls

Chipotle Sauce

Black Bean and Cheese Quesadillas

Creamy Black Bean Chili

Meal Options 3

Easy Black Beans and Yellow Rice

Black Bean Tostadas

Ranch Dressing

Creamy Black Bean Soup

Bonus Ideas

Kidney Beans

Meal Options 1

Jamaican-Style Beans and Rice

Enchilada Casserole

Cowboy Soup

Meal Options 2

Rajma

Southwestern Haystacks

Sweet Potato Chili

Garbanzo Beans (Chickpeas)

Meal Options 1

Garbanzo Bean Curry

Spinach with Garbanzo Beans

Chickpea Tacos

Meal Options 2

Easy Garbanzo Beans and Rice

Garbanzo Bean and Sprouted Wheat Dish

Hummus Platter

Hummus

Easy Tzatziki

Lentils

Sprouted Lentils

Meal Options 1

Mujadareh

Garam Masala Lentil Soup

Lentils and Sweet Potatoes

Meal Options 2

Smokey Lentils and Rice

Sprouted Lentil Tacos

Sprouted Lentil Patties

Meal Options 3

Moroccan Lentil Soup

Marinated Lentils

Sprouted Lentil Bibimbap

Meal Options 4

Friar’s Lentil Soup

Lentils and Dumplings

Creamy Lenticchie

Cooked Lentils

Meal Options

Lentils and Rice

Lentil Loaf

Lentil and Rice Burgers

Whole and Split Peas

Meal Options 1

Whole (or Split) Pea Soup

Sprouted Pea Egg Foo Yung

Sprouted Pea Salad

Meal Options 2

Blended Pea Soup

Pea Curry

Pea Pâté

Resources

About the Author

Introduction

Are you looking for a way to stretch your meager food budget? Do you love the idea of making beans a focal point of your menu plan but worry about the preparation time? Or maybe you’d like to add beans to your food storage but aren’t sure how to go about this. Or perhaps you already love heart-healthy beans and legumes but are just looking for more inspiration. Good news! This book will help.

My two most popular series on Homespun Oasis are Stretchy Beans and my 13-Week Menu Plans—which features Stretchy Beans.

I was first introduced to the concept of Stretchy Beans over a decade ago through another blog. That blog—appropriately titled Lentils and Rice—shared many of her wonderful bean ideas. She’d make a pot of lentils and a pot of rice, then her family would eat on them for several days. I loved the idea and expanded on it. Sadly, the blog that was my inspiration is no longer around.

I’ll admit, I was no stranger to beans prior to reading that blog. Growing up, my mama usually made a large pot of pinto beans on Friday night, and we ate on them all weekend. As a young (very broke) adult, I cooked pintos regularly and used the leftovers to make delicious chili. Yum!

When I discovered the Stretchy Bean concept, it came at a time when our budget really needed it.

We were in the process of switching to a traditional foods diet based on the ideas shared in Nourishing Traditions by Sally Fallon. In essence, traditional foods are real, whole foods that have been enjoyed for generations. The kinds of foods our ancestors may have eaten. The kinds of foods shared in the Bible. The foods Weston A. Price writes about in his book Nutrition and Physical Degeneration. Foods that were popular before our food supply was fully modernized and industrialized.

When I first started reading and learning about traditional foods, I was convinced eating these whole, real, traditional foods was not something my family could do with our modest food budget. A can of O-shaped spaghetti was cheap. A hunk of grass-fed beef was expensive. I was so overwhelmed with what I expected to be a huge increase in our food budget that I did nothing.

For months, I complained to anyone who would listen about how I wanted to start eating better. I was so sure the stomach troubles my husband and I experienced (we were both diagnosed with Irritable Bowel Syndrome—a diagnosis provided when they can’t find anything wrong